BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Jumping Air Squats 10 Russian Kettlebell Swing 2. Workout Prep 2 sets: 5 Kettlebell Swings (work up in weight) 10’ Walking Lunge Metcon Metcon (Time) 100’ Walking Lunge 50 Kettlebell Swings (53/35) 100’ Walking Lunge 40 Kettlebell Swings (53/35) 100’ Walking Lunge 30 Kettlebell Swings (53/35) 100’ Walking Lunge 20 Kettlebell Swings (53/35) 100’ Walking Lunge 10 Kettlebell Swings (53/35)TARGET SCORE Target time: 12-15 minutes Time cap: 20 minutes STIMULUS and GOALS The stimulus for today’s workout is moderate-steady pacing. We are grinding through this high rep, grit test workout. Pacing should stay the same the whole way through as kettlebell reps descend. Explosive hips and steady breathing will be your athletes saving grace. Stay calm, and don’t come out guns blazing. Accessory Work 4 Rounds...
Read more